Average Male Bodyweight Duck Squat Reps

Average Female Bodyweight Duck Squat Reps

How to do the Bodyweight Duck Squat:

Step 1: Stand with feet shoulder-width apart. Place hands together out in front of your body.

Step 2: Squat down until your butt is parallel with the ground. This is the starting position.

Step 3: Begin exercise by lower you butt down as far you can until it almost touches your heels.

Step 4: Raise back up to starting position. This completes one rep.

Primary

Secondary

Muscles Worked

Primary

Secondary

Details

The bodyweight duck squat is a calisthenics and pilates
exercise
that primarily targets the glutes
and to a lesser degree also targets the hamstrings and quads
...more

The bodyweight duck squat is a calisthenics and pilates
exercise
that primarily targets the glutes
and to a lesser degree also targets the hamstrings and quads.

The only bodyweight duck squat equipment that you really need is the following:
. There are however many different bodyweight duck squat variations
that you can try out that may require different types of bodyweight duck squat equipment or maye even
require no equipment at all.

Learning proper bodyweight duck squat form is easy with the step by step
bodyweight duck squat instructions, bodyweight duck squat tips,
and the instructional bodyweight duck squat technique video on this page.
The bodyweight duck squat is a exercise for
those with a beginner level of physical fitness and exercise experience.
Watch the bodyweight duck squat video, learn how to do the bodyweight duck squat,
and then be sure and browse through the bodyweight duck squat workouts on our
workout plans page!

Tips

Lower back should have a natural arch, chest should be out and shoulders pulled back.

Be sure your go down as far as you can and all the way back up to parallel for each rep.

Variations

Adjust the width of your feet to target different areas. The wider apart your feet the more it will focus on your glutes and inner thighs. The closer your feet are together the more it will focus on your quads.

Perform with a barbell across your back.

Place your hands under your toes and perform the exercise as described. This is similar to the Sumo Squat to Stand.

Tips

Lower back should have a natural arch, chest should be out and shoulders pulled back.

Be sure your go down as far as you can and all the way back up to parallel for each rep.

Variations

Adjust the width of your feet to target different areas. The wider apart your feet the more it will focus on your glutes and inner thighs. The closer your feet are together the more it will focus on your quads.

Perform with a barbell across your back.

Place your hands under your toes and perform the exercise as described. This is similar to the Sumo Squat to Stand.